A1. Flow Underswitch; 10/side x 4 sets; rest 45 seconds (try to go into deep ranges opening up hips, ankles and knees) https://www.youtube.com/watch?v=l3S6qMmx63g
A2. Forward Plank With Underneath Reach; 8-10side x 4 sets; rest 45 seconds https://www.youtube.com/watch?v=pom7IF-lRVw
B1. Reverse Grip wtd. Dislocated; 8x4; rest 1m (SLOW)
B2. Hanging Active Shoulder Circles; 8 forward/ 8 reverse x4 sets; rest 30 seconds 
B3. Tall Kneeling Sand Bag Side to Side; 4/side x 4 sets; rest 30 seconds 
B4. Side Plank Arch Up; 8 reps x 4 sets; rest as needed - Shoulders/scap were getting great ROM afterwards. Like the anti rotational core pieces. 
+
Skierg 1k @ 1:56 pace 
rest 30 sec 
Skierg 1k @ 1:54 pace 
rest 30 sec 
Skierg 1k @ 1:52 pace 
rest 3min 
x2 total sets - Sorry didn't getting your txt till after I finished. Attempted pace prescription and the wheels fell off. Was getting 1:56, 2:02, 2:02, 2:02, 2:00, 2:00. Rested 5 min between sets bc lats and midline were so fried.